Shoulders

Clap Pushup

Prerequisites: 
Push-Up
Body Position: 
Lower the chest to the floor and forcefully extend the arms to propel the upper body completely off of the floor. When loss of ground contact occurs, perform a clap before falling back into position with the chest lowered to the floor. As soon as the chest is lowered to the floor rapidly perform another repetition to minimize contact time with the floor. A progression would include getting the feet off the floor as well. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Positions: 
Lower chest to the floor; forcefully extend the arms to propel the upper body
Perform a clap before falling back into position with the chest lowered to the f
Video: 

MB Explosive Pushup

Prerequisites: 
Push-Up
Body Position: 
Lower the chest to the medicine ball and forcefully extend the arms to propel the upper body into the air. While in the air shift the body towards the medicine ball so that the opposite arm rests on it as the chest descends back to the floor. Rapidly extend the arms at the bottom of the pushup to perform another rep with minimal contact time with the medicine ball. The upper body should return to the initial position. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Positions: 
Lower the chest to the medicine bal.
Forcefully extend the arms to propel the upper body into the air.
The opposite arm rests on it as the chest descends back to the floor.
Rapidly extend the arms at the bottom of the pushup to perform another rep.
Video: 

MB Overhead Pass

Body Position: 
Extend the arms from directly overhead to overhead in front of the torso, while keeping a slight bend at the elbows. Catch the return pass and quickly release the ball to minimize contact time with the medicine ball. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Positions: 
Throw the ball forcefully forward with both hands.
Catch the return pass and quickly release the ball again.
Video: 

MB Slams

Body Position: 
The arms are forcefully brought from overhead to in front of the body while slightly bending the hips and lower back forward. As the bending of the lower back occurs, the abdominals should be contracted. The ball is released near chest level and the rebound is caught in the same position. As the rebounded medicine ball comes into contact with the hands, the arms are extended back over head to perform another full range of motion slam. Thus, the deceleration of the ball occurs from the shoulders and abdominals. Contact time with the ball is to be limited as the focus is on quick explosive repetitions and plyometric power production. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Positions: 
The arms are forcefully brought from overhead to in front of the body.
As the bending of the lower back occurs, the abdominals should be contracted.
he ball is released near chest level; the rebound is caught in the same position
arms are extended back over head to perform another full range of motion slam.
Video: 

MB Heavy Scoop Throw

Body Position: 
FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED! As a rapid rise out of the squat position is performed, the arms are extended upward until they reach the chest, where forceful extension away from the body occurs. The ball should be released at a 45˚ angle from the ground at the top of the jump, with the knees and hips fully extended and the ankles fully plantar-flexed. The feet can leave the ground.
Positions: 
The arms are extended upward until they reach the chest.
Ball should be released at a 45˚ angle from the ground at the top of the jump.
Video: 

BOMB Heavy Throw

Body Position: 
FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED! The arms are extended upward and overhead while holding medicine ball as a jump is performed. The knees, hips, and shoulders should go through complete extension, and the ankles should completely plantar-flexed at the top of the jump. The ball is released at a 45˚ angle behind and over the head for maximum distance. The feet can leave the ground.
Positions: 
Arms extend upward and overhead, holding medicine ball as a jump is performed.
The knees, hips, and shoulders should go through complete extension.
Video: 

Barbell Rotator Cuff Stretch

Proper Technique: 
Bend one arm behind the back at 90*. Place the other arm overhead grasping the upper end of a barbell . Grab the lower end of the barbell with the arm bent behind the back. Pull upwards on the barbell with the overhead hand to perform the stretch.
Positions: 
Bend one arm behind the back at 90*.
Pull upwards on the barbell with the overhead hand to perform the stretch.

Quick Carioca

Proper Technique: 
This movement occurs in a lateral direction. Step out with the leading leg while alternating a step behind and step in front of the body with the trailing leg as distance is covered. The movement should be performed at least twice facing the same direction so that each leg leads through the motion.
Positions: 
Get ready to step out with the leading leg
Step out with the leading leg
Return to starting position
Alternat a step behind with other leg
Return to starting position
Video: 

Power Skips

Proper Technique: 
Power skips are essentially performed in the same manner as the A-skips except the new goal is to attain as much vertical height as possible with each skip. At the top of the skip the forward arm is extended overhead. A step or two may be taken in between skips to maximize height achieved. Movement occurs in the sagittal plane.
Positions: 
Prepare to elvated off the ground.
try to attain as much vertical height as possible with each skip.

A-Skips

Proper Technique: 
A-skips are essentially a regular skip with form enhancements to promote proper body mechanics in running form. In the upper body, the torso is maintained in an erect position while the arms are swung deliberately tight to the sides with a 90* bend. Hands are swung through a range of motion that permits the hands to align with the cheekbones of the face in front of the torso and the gluteals behind the torso. This is sometimes referred to as “cheek to cheek” arm form in sprinting. In the lower body; the forward knee is deliberately brought high to waist level and the toes are cocked up by dorsi-flexion (toes facing ground, heel is up) of the ankle. Make sure that the opposite arm and leg are propelled forward simultaneously just like during a sprint. Movement occurs in the sagittal plane.
Positions: 
Video: 
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